Exercise Safety

Consult Your Doctor If You

• are over 35, or if you've not been exercising regularly
• are uncertain of your health
• have medical problems like heart disease, asthma, fits
• are very overweight.

• health status
• fitness level
• abilities
• time schedule

• in light, loose, porous clothing
• use comfortable, well-cushioned shoes
• avoid rubberised or plastic suits, sweat shirts or sweat pants

• exercise when feeling unwell or if you have pain in your joints, feet, legs.
• exercise within 2 hours after a heavy meal.
• exercise when the weather is very hot, choose cooler part of the day.
• do vigorous exercise within 2 weeks of a viral infection.
• take a very hot shower or sauna immediately after exercising. Wait awhile, or take a cool shower.

• Always warm up to prevent aches and pains later.
• Cool down by walking or doing stretches to avoid dizziness or feeling sick.
• Always begin slowly and gradually build up.
• If you're just beginning to exercise, start with 4-6 weeks of low intensity exercises first.
• Drink some water before, during and after exercise to replace water loss. This is especially important on hot days.
• Stop immediately if you feel chest, neck or arm pain, extreme tiredness, breathlessness or giddiness. Consult a doctor if resting doesn't help.
• Give your body a day or two off after strenuous exercise.
• Take the TALK test. If you're too breatheless to talk, slow down.

Exercise Injuries